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    Beginner Calisthenics Circuit Workout

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    jlee_68097
    The document provides instructions for a beginner and advanced calisthenics circuit workout. The beginner workout consists of 3 cycles with 8 exercises per cycle including pull ups, chin ups, dips, jump squats, push ups, crunches, burpees and jump rope. There is a 30 second rest between exercises and 3 minute rest between cycles. The advanced workout consists of 2 cycles with 8 exercises per cycle including muscle ups, pushups, jump squats, burpees, pull ups, leg flutters, pull ups and sprints. There is a 5 second rest between exercises and 8 minute rest between cycles.

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    Beginner Calisthenics Circuit Workout

    Uploaded by

    jlee_68097
    54 views2 pages
    The document provides instructions for a beginner and advanced calisthenics circuit workout. The beginner workout consists of 3 cycles with 8 exercises per cycle including pull ups, chin ups, dips, jump squats, push ups, crunches, burpees and jump rope. There is a 30 second rest between exercises and 3 minute rest between cycles. The advanced workout consists of 2 cycles with 8 exercises per cycle including muscle ups, pushups, jump squats, burpees, pull ups, leg flutters, pull ups and sprints. There is a 5 second rest between exercises and 8 minute rest between cycles.

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    Workouts

    Original Title

    Workouts.

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    The document provides instructions for a beginner and advanced calisthenics circuit workout. The beginner workout consists of 3 cycles with 8 exercises per cycle including pull ups, chin ups, dips, jump squats, push ups, crunches, burpees and jump rope. There is a 30 second rest between exercises and 3 minute rest between cycles. The advanced workout consists of 2 cycles with 8 exercises per cycle including muscle ups, pushups, jump squats, burpees, pull ups, leg flutters, pull ups and sprints. There is a 5 second rest between exercises and 8 minute rest between cycles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    54 views2 pages

    Beginner Calisthenics Circuit Workout

    Uploaded by

    jlee_68097
    The document provides instructions for a beginner and advanced calisthenics circuit workout. The beginner workout consists of 3 cycles with 8 exercises per cycle including pull ups, chin ups, dips, jump squats, push ups, crunches, burpees and jump rope. There is a 30 second rest between exercises and 3 minute rest between cycles. The advanced workout consists of 2 cycles with 8 exercises per cycle including muscle ups, pushups, jump squats, burpees, pull ups, leg flutters, pull ups and sprints. There is a 5 second rest between exercises and 8 minute rest between cycles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    BEGINNER CALISTHENICS CIRCUIT WORKOUT:

    Do 3 cycles. 30 second rest period between exercises, and 3 minute rest period between cycles.
    There are 8 exercises:
    1. 10 pull ups
    2. 10 chin ups
    3. 20 dips
    4. 25 jump squats
    5. 20 push ups
    6. 50 crunches
    7. 10 burpees
    8. 30 second jump rope

    ADVANCED CALISTHENICS CIRCUIT WORKOUT:


    DO 2 cycles, 5 second rest between exercises and 8 minute rest between each cycle. There are 8
    exercises.
    1. 5 muscle ups
    2. 50 pushups
    3.25 jump squats
    4. 15 burpees
    5. 15 pull ups
    6. 1 minute leg flutters
    7. 10 pull ups
    8. 30 second sprint nonstop

    A Simple beginner's Routine


    You will do 3 work outs per week on non-consecutive days. The first work
    out is your heavy work out. The second work out is your medium work out,
    use 10% less weight for your work sets. The final work out for the week is
    your lite work out, use 20% less weight.
    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up
    with 1/2 of your work sets weight. Do 2 work sets with the same weight.
    Choose a starting weight and start light.
    These are the seven exercises you will be starting with.

    Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    You will be running this program on a five week cycle as follows:


    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.
    If you got all of the required reps on the fifth week then increase the weight
    by 10% and
    repeat the cycle. If you didn't get all of the reps on the fifth week then
    repeat the cycle with the same weight. You shouldn't need more than one
    minute rest between the warm up sets and you shouldn't need more than
    one minute thirty seconds between the work sets.
    Do some cardio and abs work on non weight training days.

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